Monday, August 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 500m row 12x single-arm devil’s press @ 70/50-lbs. At Home: five rounds for time: 400m run –or– 50x jumping jack 12x object single-arm devil’s press –or– 18x MPH-standard burpee
Tuesday, July 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 12x swing @ 55/35-lbs. 10x burpee 8x pull-up then, three sets for quality: 3 per side: medium-heavy turkish get-up 3 per side: medium-heavy single-arm kettlebell shoulder press At Home: as many rounds as possible in 18 minutes: 12x object […]
Monday, July 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: jerk balance @ light weights 3-3-3-3-3 Begin each round every 90 seconds. split jerk 3-3-3-3-3-3 Begin each round every 3 minutes. then, 2 minutes for max reps: Legs Gone Bad Complex: (1 squat jump + 2 lunge jump) At Home: every minute, on-the-minute, for 16 minutes: odd […]
Monday, July 27, 2026
Sunday, July 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 3x strict handstand pushup 6x box jump, 24/20″ platform 9x deadlift @ 155/105-lbs. At Home: as many rounds as possible in 15 minutes: 3-6x atomic pushup 6x lunge jump 9x object deadlift –or– 15x superman, 1-second hold at […]
Sunday, July 26, 2026
Saturday, July 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 100m suitcase carry, left @ 55/35-lbs. 100m suitcase carry, right @ 55/35-lbs. 20x wall ball @ 20/14-lbs., 10/9-ft. target then, three rounds for quality: 5x high ring strict ring pull-up option (regular or false grip) 5-10x high ring kip swings or kipping pull-ups […]
Saturday, July 25, 2026
Friday, July 24, 2026
Thursday, July 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, begin every two minutes: 1-3 rope climb option (as fast as possible) then, for time: 20-18-16-14-12-10 dumbbell step-over @ 50/35-lbs., 24/20″ platform 2x rotational sit-up At Home: for time: 20-18-16-14-12 upper body pulling option object step-over –or– step-up –or– 2x glute bridge 2x rotational […]